Front squat 1x3

For time:
30 thrusters 75/55
25 pull ups
90 dubs/180 singles
20 thrusters 95/65
25 pull-ups
90 dubs
10 thrusters 115/75
25 pull ups
90 dubs

• sub ring rows for pull-ups
• 180 singles instead of dubs
• must add weight on bar for each set of thrusters! Should be starting at a light weight you feel comfortable with

120 min
Warm up for 20 min

1.MU
- Drills
- MU 35x1, go e. 90 s.

2.Front squat
3x5 @ RPE 7
- 55 kg

3.Accessory
3 sets:
15 Banded face pull
10 DB Supinated lateral raise - 2.5 kg
10+10 Banded Pallof press
- Rest 60 between sets

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

Negative chin ups 4x3

E1:30MOM x 5
strict parallet hspu 25% of max SHSPU
* 2x25kg plates + mat

50 Burpees
400 meter Run
50 Kettlebell Swings 24 kg
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
50 Sit-ups
400 meter Run

4 rounds for time
10 deadlift @ 60% of 10RM
25 toes to bar

1 DEADLIFT 100/80 80/60
10 SIT-UPS
10 PULL UP
400mt RUN

4 rounds, 2min rest between rounds:
- 20 GHDSU
- 7.5m HSW
- 7 BMU
- 7.5m HSW